Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Split Jerk (5 x 2 work up to approx 90%) Front Rack Split Lunge (3 x 8+8) Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 15 Front Squat 45/30kg 30 Double Unders
Category Archives: WOD
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 6 min AMRAP 8 Thrusters 42.5/30 40 DU Rest 4 Mins 6 Min AMRAP 20 Wall Ball Cleans 10 Pull ups Rest 4 Mins 6 Min AMRAP 12 SDHP 42.5/30 12 Burpees
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (7-5-3) Metcon (No Measure) Every 3 Mins for 5 Rounds 10 Box Jump Overs 10 Heavy KB Swings 10 Wall Ball
Viribus CrossFit – CrossFit View Public Whiteboard Roll to Candlestick / Pistols (10-15 mins) Metcon (AMRAP – Rounds) 25 Min AMRAP (Aerobic) 4 Wall Walks 6 Pistols / Roll to Candlestick 60 Double Unders If you have time to do ab finisher at end – Hollow Holds 90 sec hold 60 rest 60 hold 60 […]
Viribus CrossFit – CrossFit View Public Whiteboard Power Snatch + Hang Power Snatch + O/H Squat (Build to 1 Rep Max) Power Snatch + Hang Power Snatch + O/H Squat Metcon (AMRAP – Rounds) 9 Min AMRAP 15 Power Snatch 42.5/30kg 15 HSPU’s 15 T2B
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press (3 x 10 @72.5%) Go heavier than last week Metcon (No Measure) Accessory 3 rounds KB SA bent over row x 12 KB bottom up press x 10 Bicep curls x 12 Metcon (Time) 21-15-9 Burpee’s KB swings Box Jumps
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) 7 RFT 7 HSPU 7 Thrusters 42.5/ 30 7 Knees to elbows 7 Deadlifts 100/70 7 Burpees 7 KB swings 7 Pull Ups
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Hang Power Clean (2 Hang Power Cleans + Jerk – find a heavy) Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 5 Hang Power Cleans 60/40kg 25 Double Unders
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 7 Deadlifts 100/70kg 7 TTB Rest 3 Mins 7 Min AMRAP 10 Thrusters 42.5/30kg 10 Box Jumps Rest 3 Mins 4 Rounds 1 Min ME AB mat sit ups 1 Min rest Max burpee’s in 5 Mins OTMEM
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (7-5-3) rest as needed and record all 3 scores Metcon (AMRAP – Rounds and Reps) AMRAP 15 Mins 15 HSPU’S 15 Goblet Squats 60 DBL Unders